20 min. AMRAP: 10 ring rows 20 push ups 30 air squats

For time: 40 KB Swings 40 Walking lunges 40 DB Push Press 40 Sit ups 40 DB Front squats 40 Burpees 40 Double unders (or 20 DU attempts)

15 min AMRAP: 9 deadlifts 12 push ups 15 box jumps

AMRAP in 20 minutes of: 4 dumbbell thrusters 6 sit-ups 24 single-unders

For strength/skill development, 5 sets: 3 each Turkish get ups 6 strict pull ups

Back squat 6, 6, 6, 6, 6

Our apologies for the short notice, but we are unable to hold class tonight and with Christmas and New Year's almost here our next class...

15 min. AMRAP: 10 KB swings 10 Toe touch sit ups 10 High knees with jump rope (5 ea)

For time: 10-20-30-40-50 DB Snatches 15-15-15-15-15 Burpee box jump overs

15 min AMRAP: 5 DB front squats 10 Double unders Jog half court/back, full